burpee

Leave a comment Posted on July 4, 2016July 4, 2016 Amy's Stuff, July Challenge Image

Day 4: Celebrate Freedom!

Good morning and Happy 4th Core Crew! Tons of racing going on today…good luck to everyone! Run with joy and thankfulness because you are FREE!

We all have lots of other fun family stuff to do today but that doesn’t mean skip your workout…2 rounds of 10…too easy? Throw in one or both of the bonus workouts! Would love to see some families getting involved today! 🙂

Day 4 exercises: 2 rounds of 10 ****Click here for “how to” videos!****

Goblet Squat
Butt Lift Bridge
Front Kick + Round Kick
Wall Sit – :30
Burpees
Plank :30 (2X)

Bonus: #FireCrackerWorkout and/or #Family4thWorkout

There are people all over the world who don’t have the freedom to workout when they want…who don’t have the freedom to celebrate with family and friends. There are people who gave their time and their lives so we could be free!

Celebrate freedom…give it your all! Don’t skimp out today…remember to drinks LOTS of water (in-bewtween whatever else you’re consuming 😉 )…work hard…make it awesome! 🙂

Leave a comment Posted on July 1, 2016July 1, 2016 Amy's Stuff, July Challenge Image

Day 1: Let’s Get This Party Started Right!

Ready to get this party started right? I could waste time spouting off a bunch of inspirational stuff…or I could just say…

GET UP AND LET”S GETTTT ITTT!!!! 🙂

Day 1 exercises: Arms – 2 sets of 10

Reverse Curl
Hammer Curl
Kettle Ball Squat + Overhead Press
Air Punches – :30
Burpees
Plank – :30 (2X)

If you haven’t done it yet…check out our “how to arms” videos page to see how to do each of these exercises correctly! Make modifications when needed but don’t sell yourself short. You are strong and you can do this!

Yes..2 sets of 10 burpees….and yes we are doing them 5 days a week this month. Break them into sets of 5 if you need to and click here for a reminder on how to do the perfect burpee.

Bonus: #CountUpCountDownWorkout

Looking to do a little extra work before the holiday debauchery begins? Try this Count Up Count Down Workout!

It’s quick, will fire up your metabolism, and get you headed the right direction for our long weekend!

All these exercises should be familiar but here’s a reminder of what the bird dog should look like.

Remember to think about your water intake, decide on a daily glass commitment, and make yourself accountable by including your goal in today’s post. Download the MyFitnessPal or Waterlogged app and team up with with other Core Crew members by adding them as friends so you can keep track and cheer each other on!

Before this weekend’s long runs…don’t forget to take time to stretch and get ready for the road. Our muscles need to be limber and relaxed to avoid injuries so don’t skip this important part of your training. Here are our 7 Key Stretches for Runners.

There is no day dedicated to rest or yoga this month, but I will continue to talk about it ALL the time…don’t get annoyed…just get to stretching and get to relaxing your mind and your body. Click here for Yoga for Runners. You can throw this is any day of the week and I would love to see Yogi Runners coming out this month!

No more time to waste…get to work Core Crew and make it a fabulous Friday! 🙂

Leave a comment Posted on June 8, 2016June 8, 2016 Amy's Stuff, June Challenge Image

Day 8: Apple Core Strong

We know a strong core will help us become better runners….but there are many more benefits to core work!

Core work helps us lift strong and heavy, which makes us stronger runners…

Core work helps with posture, which makes us stand taller and helps us breathe better when we run…

Core work aids us in becoming more flexible…and flexibility allows us to continue running without injury…

Core work helps eliminate back pain, which means we can run more!

Yes all of these positive effects benefit us in other aspects of our daily life….we didn;t even mention a nice tight, flat tummy…but all we really care about is running… 😉

Core Work ROCKS! Let’s get to it!

Day 8 exercises: ****Click here for “how to” videos****

The calendar says 2 sets of 10…that’s a typo…we are stepping up to 3 sets of 10 this week!

Knee Cross Crunch
Double Arm Reach
Side Imprint
Cross Body Chop
Medicine Ball Slam
Star Plank – :45 each side

Bonus: 5 Burpees + 10 Weighted Sit Ups between each set of core exercises

Hopefully breaking these burpees into 3 sets of 5 will make it seem less daunting and more doable. In between each set…knock out 5 burpees + 10 Weighted Sit Ups then tag your post with #AppleCoreStrong. Think about how strong an apple core is…it’s the core that holds it all together!

Thigh Challenge: So many of you are keeping up with the #ThighChallenge this month so far. Know what that tells me? My Core Crew has serious commitment in June! Love your dedication so far this month Crew! Keep it up! 🙂

15 Fire Hydrants
35 Scissor Kicks
30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Remember…if you are racing this weekend, you should skip the speed work this week…but you CAN still do the running drills! Want more info on these drills? Click here to see the why and how.

Running Drill: Slow Skipping
Speed Work: 6-8X 400M (3-4 miles with 1 full mile warm up and cool down = 5-6 miles total) Don’t forget to stop (or walk) in between sets and recover before going at the next 400M.

It’s Wednesday y’all…halfway through our week and closer to the weekend when us Jax peeps get to hang with Gwen and conquer Run for the Pies! So excited to race with everyone and enjoy our relaxing day by the pool on Sunday! I wish you ALL could be here to join us!

When it hurts and you want to quit…remember that a strong core will improve your technique, your strength, your stamina…and will compliment everything you do! Get through it and make it a great day! 🙂

Leave a comment Posted on March 30, 2016 March 2016 Challenge Image

Day 30: Decide to Finish Strong!

We have choices to make everyday…little choices, big choices, some don’t matter much and others carry lots of weight. This one is big…not because it has major consequences, because finishing strong will give you a HUGE sense of accomplishment!

The last day of our March 2016 Challenge is today! What will you do to make it count?

Day 30 exercises:

Russian Twists – 100X (each side)
Bridge – 1 min (3X)
Burpees – 20X
Calf Raises – 10X (each side)
Planks – 1 min (3X)
Side Planks – 1 min (1X each side)
Calf Stretches
One Arm Camel
Spinal Stretch on Stability Ball

Bonus: Want to push it even harder today? Try this #AllOverAbs workout and let’s get our abs feeling as sore as our arms. 🙂

Everything on here should be familiar except maybe the Vertical Leg Crunches….but it’s simple. Legs go straight up and you reach up to your toes.

Wednesday is a great day for a run so get out there and get some miles in too!

I’ll be looking through the whole month tomorrow to choose out “Top Challenger of the Month” so remember to post today and let’s see who will bring home the medal!

Whatever you do today…go hard and DECIDE TO FINISH STRONG! 🙂

Leave a comment Posted on March 23, 2016 March 2016 Challenge Image

Day 23: Summer is Coming!

Warmer weather is already here for some…and others are still getting snow…but either way…summer is coming faster that we know!

What are you doing to get ready for bikini weather? Are you working hard now…to feel good later?

We all want a toned tummy…but just as important for runners…is core strength and stability!

Runner’s World talks a lot about how important core work is for runners. In this article, they tell us… ‘A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. Coaches drill the importance of core conditioning into our heads. We’re at it all the time.’ That’s because scientists and coaches now know that you can’t run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. Quality core work isn’t easy. But it doesn’t require more than 15 minutes a few times a week-an investment that will pay dividends on the road.”

Warmer weather coming…stronger core for enhanced performance…what other motivation do you need to get it done today?

Day 23 exercises:

Russian Twists – 80X each side
Burpees – 20X
Bridge – 1:30 (2X)
Calf Raises – 10X (each side)
Plank – 1 min (3X)
Side Planks – 1 min (each side)
Calf stretches
One Arm Camel
Spinal Stretch on Stability Ball

Bonus: 10 extra burpees 🙂

Running Drills and Speed work: Have you been putting off the drills and speed work? I don’t think I’ve seen anyone talking about either….find out what this week’s workouts are here.

If you’re still unsure of today’s exercises here are the how to videos and the 7 Key Stretches for Runners. Today’s ab stretches are below.

Happy Hump Day Core Crew…make it great! 🙂

Calf Stretch

One Arm Camel

Spinal Stretch on Stability Ball

Leave a comment Posted on March 9, 2016 March 2016 Challenge Image

Day 9: Core Compliments

A strong core will compliment everything you do. It will improve your technique, give you added strength and stamina…push you over those hills and carry you across the finish line. Bottom line..runners need a strong core!

The Runner’s World’ article, “The Core of the Matter: Strengthen your core muscles, and you’ll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs” stresses the importance of core work for runners.

Exercise Physiologist for the Nike Farm Team, Jack Daniels, Ph.D. explains,

“The stronger your core, the more solid you are as you hit the ground. That reduces your need for unnecessary stabilization, and allows you to be a more economical runner.”

Yes…we do planks everyday and that’s awesome…but we still need to do more. Today’s ab exercises will give you more stability and help ensure you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

Day 8 exercises:

Plank – :45
Russian Twists – 40X (each side)
Burpees – 15X
Bridge – :45 (2X)
Calf Raises – 10X (each leg)
Plank – :45
Side Planks – :45 (each side)
Calf Stretches
One Arm Camel (stretch for :30 using each arm)
Spinal Stretch on Stability Ball

Need how to videos? Click here for the exercises…and scroll down for the stretches.

Bonus workouts: Want to give your ab workout an extra boost today? How about some good old Standing Abs! Three rounds would be amazing! Tag your post #StandingAbs. Or stick with this weeks #AllCardioChallenge and keep the cardio streak alive.

Choices are awesome right? 🙂

Running Drills: If you’ve haven’t fit them in yet…what are you waiting for? Butt kicks and Bounding are on the schedule this week. Check out Monday’s post for why these are a great addition to your workout and how to do them correctly.

Final Thought….we can do all the ab work we want but if we don’t eat well..all that work is for nothing. For those who fell off the wagon with the No Sugar Challenge (me included) recommit to no sugar or junk today. make the commitment to eat healthy, balanced foods…in moderation…and make it a great Wednesday!